How to do the Machine Lateral Raise
Adjust the seat so your shoulders line up with the machine's pivot.
Rest your upper arms against the pads and grab the handles.
Raise your arms out to the sides to shoulder height.
Lower slowly without letting the weights touch down.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Lateral Raise doesn’t suit your gym or your joints.
Train smarter
- Lateral raise form: hit your side delts, not your trapsLateral raise form that targets the side delts: arm path, height, hand position and tempo, cables vs dumbbells vs machines, and mistakes that waste your sets.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
